Breathing exercise · 5 · 5
Coherent 5-5 breath (5 · 5) for a study session, when you have been putting it off
A five seconds in, five seconds out — about six breaths a minute pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Equal breathing: 5 seconds in, 5 seconds out, no holds at all. You have been putting this off. Starting is the only step that matters. Notice what's solid: the floor, the chair, your own weight.
Why it can help
No holds means no urge to gasp, which makes it the easiest version to do in public.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 12 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when the day has been fine but you still feel braced
- at the start of a study session, to set the tone
- before a presentation, in the corridor
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Set a timer for the rounds you want, so you are not watching the clock.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
Please note
If holding your breath makes you dizzy or uncomfortable, skip the holds entirely and breathe slowly and evenly instead. Never push through lightheadedness. If you are pregnant, or manage a heart, blood pressure or lung condition, check with a doctor before doing breath holds.
If this rhythm does not suit you, try Coherent 4-4 breath (4 · 4) for Sunday evening, when you have been meaning to start, Beginner box breathing: 5 rounds for the commute, when you are cold and want to be warm or Gentle box breathing — 3 · 3 · 3 · 3 — for a lonely evening, when you are short on time.